Anxiety can be a difficult thing to deal with; this is why it’s essential to manage your anxiety attacks at home. Remember that anxiety attacks are different from panic attacks. They may have overlapping symptoms, so your best bet is to consult with a physician or mental health professional to get the most accurate diagnosis.
The most prevalent mental health condition in the United States is anxiety disorder, affecting 40 million adults each year. While there is no one-size-fits-all solution to managing anxiety, there are some simple things you can do at home to help ease your symptoms. Here are those:
1. Identify Your Triggers
One of the best ways to manage your anxiety attacks is to identify your triggers. What are the things that trigger your anxiety? Once you know your triggers, you can avoid them or be prepared for them.
On the other hand, some people feel that facing their triggers may help lessen the symptoms of an anxiety attack in the long run. Exposure to triggers makes others think that it can make their anxiety more manageable and less intense over time. You may want to talk to a mental health professional to know how to manage your anxiety once you already know the triggers.
2. Practice Relaxation Techniques
Various relaxation techniques can help you manage your anxiety attacks. These techniques include deep breathing, progressive muscle relaxation, and visualization.
You can also create a relaxation plan to manage your anxiety before they arrive. Do things like keeping yourself busy. Plan an activity that you could spend your time on whenever you feel that an attack is about to come. You can start baking. Buy all the tools you need, so they can be ready instantly. Start a business that you can divert your focus on. Work with a professional product photography service and design your business website. These things can make your mind busy so you can relax and avoid anxiety attacks.
3. The Sweet Treats
Another thing that may help you is eating chocolates. It can help reduce anxiety. Chocolate contains tryptophan, an amino acid that helps the body produce serotonin. Serotonin is a neurotransmitter that plays a role in mood and anxiety.
Chamomile tea is another sweet treat that can help reduce anxiety. Sipping chamomile tea can alleviate your distress while experiencing anxiety attacks.
4. Get Moving
Exercise is also a great way to ease anxiety and manage anxiety attacks. It helps by releasing endorphins, which are hormones that have mood-boosting effects. Exercise can also help you sleep better, further reducing stress and anxiety.
5. Try To Get To Sleep
Sleep is essential for overall health and can also help reduce anxiety. A study even reveals that deep sleep can help relieve anxiety. But if you’re in the middle of an anxiety attack, lying down and trying to sleep can be difficult.
There are a few things you can do to try to fall asleep. One is to relax your whole body by starting at your toes and working your way up. You can also focus on your breath, take slow, deep breaths, or try reading or listening to calm music.
6. Do the 3-3-3 Rule
The 3-3-3 Rule is a simple way to distract yourself from an anxiety attack. When you feel anxious, look around and name three things you see. Then, name three sounds you hear. Finally, move your body three times (stand up, stretch, etc.).
The point of the 3-3-3 Rule is to distract yourself from the anxiety attack and focus on something else. This can help ease your symptoms and make the anxiety attack more manageable.
7. Talk To Someone
Sometimes, the best way to manage anxiety is to talk to someone about it. You can contact someone you know willing to listen to your onset struggle. A family member who is available to have conversations with at the moment might help. You can text your friend and ask to talk on the phone or video chat.
On the other hand, it’s crucial not to bombard them with your struggles because these people may be going through something too. That’s why it’s essential to talk to someone who you know will listen to you.
If you don’t feel comfortable talking to someone you know, helplines are also available. Your therapist might also be available to listen and help you with your situation.
Anxiety attacks can be challenging to deal with. While they may not be threatening, the feeling of worrying can be very bothersome. Managing the symptoms is the best way to ease your worry. You can follow the tips above to help you with that. Just remember not to stress yourself out too much and get help from someone if needed.